Kiefer Background

Speed & Strength Swim Workouts

By Stacey Kiefer, Masters Swim Coach

October 12, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.

Workout Focus: Speed & Strength

Shorter Workout

 

Warm Up:
300 free easy
100 IM drill
100 free easy
100 IM drill

4 x 50 - one each stroke, IM order
800 yards

Main Set:
50's hard, 100's moderate - 10: rest through the entire set:
2 x 50 fly
100 free
2 x 50 back
100 free
2 x 50 breast
100 free
2 x 50 free
100 free
800 yards
1600 cumulative yards

100 kick with fins and board
6 x 75 pull with paddles and buoy - pick an interval that gives :10 rest
100 kick with fins and board
650 yards
2250 cumulative yards

Test your strength!
12 x 25 free fast - on the odds get out of the pool and do 8 push-ups on the deck*
*Modification 1: instead of full push-ups on the deck, do knee push-ups
*Modification 2: instead of push-ups on the deck, stay in the water and do pool push-ups (hands flat in the gutter, push body up and out of the water)
*Modification 3: don't do any push-ups - just take :10 rest
300 yards
2550 cumulative yards

200 easy


Longer Workout

 

Warm Up:
300 free easy
200 IM drill
100 free easy
200 IM drill

4 x 50 - one each stroke, IM order
1000 yards

Main Set:
50's hard, 200's moderate - 10: rest through the entire set:
3 x 50 fly
200 free
3 x 50 back
200 free
3 x 50 breast
200 free
3 x 50 free
200 free
1400 yards
2400 cumulative yards

200 kick with fins and board
6 x 75 pull with paddles and buoy - pick an interval that gives :10 rest
200 kick with fins and board
850 yards
3250 cumulative yards

6 x 75 breathing every 3rd stroke, 5th stroke, 7th stroke by 25 - :10 rest
450 yards
3700 cumulative yards

Test your strength!
12 x 25 free fast - on the odds get out of the pool and do 8 push-ups on the deck*
*Modification 1: instead of full push-ups on the deck, do knee push-ups
*Modification 2: instead of push-ups on the deck, stay in the water and do pool push-ups (hands flat in the gutter, push body up and out of the water)
*Modification 3: don't do any push-ups - just take :10 rest
300 yards
4000 cumulative yards

200 Non-traditional (no real swim strokes)
200 yards
4200 cumulative yards

200 easy